By UK Personal Trainer
When training your arms, it’s important to think about the way in which the muscle can move. The biceps muscles will be contracted by flexion at the elbow, and the triceps muscles will be contracted by extension at the elbow.
So – when performing a bicep curl, the best way in which to fully contract your bicep is by fixating your elbows, keeping your shoulders low and slowly raise the dumbbell or barbell to find maximal contraction at the bicep muscle without the shoulder joint being worked.
Similarly with the triceps, fixation of the elbow joint and only using your triceps to do the work by keeping your scapulae retracted, pecs up and allowing your elbows to completely extend out to find maximal contraction of the triceps.
Following on from this explanation, here I present 3 different ‘Arm Day Workouts’ to follow, working on different angles in which, ranges, time under tension and rest periods!
Arm Workouts for
Strength & Muscle Growth
As a part of your weekly training routine you could add in these 3 arm workouts.
Looking a little like the following:
|MONDAY||ARMS 1||ARMS 2|
Arm Workout #1
|A1||BB Close Grip Press||4||6-8||3010||30s|
|A2||EZ Preacher Curl||4||6-8||3110||100s|
|B1||EZ Bar Lying Tricep Extension||4||8-10||3110||30s|
|B2||DB Spider Curl||4||8-10||3010||100s|
|C1||Close Grip Press Up (on a bench if needed)||4||8-10||3010||30s|
|C2||Incline DB Curls||4||12-15||3010||100s|
|D1||Duel Rope Extension||4||20||3010||30s|
|D2||Straight Bar Cable Curl||4||20||3110||100s|
|E1||Single Arm Bicep Curl||1||5 mins||2010||–|
Arm Workout #2
|A1||EZ Bar Lying Tricep Extension||5||12-15||2020||30s|
|A2||EZ Preacher Curl||5||12-15||2020||100s|
|B1||Single Arm Tricep Extension w/cable||5||12-15||2020||30s|
|B2||BB Spider Curl||5||12-15||2020||100s|
|C1||Standing Tricep Extension with EZ Bar||5||12-15||2020||30s|
|C2||Cable Spider Curls||5||12-15||2020||100s|
|D1||Overhead Bicep Curl on a Lat Pull Down||1||50||2020||x|
Arm Workout #3
|A1||Close Grip Banded Fat Gripz Press||5||20||3010||120s|
|A2||Close Grip Press Up||5||20||3010||120s|
|B1||EZ Bar Fat Gripz Preacher Curl||5||20||3010||10s|
|B2||Seated 1 1/4 Curl||5||20||3010||60s|
|C1||DB Lying Tricep Ext||5||20||3010||10s|
|C2||Duel Rope Extension||5||20||3110||60s|
|D1||BB Spider Curl||5||20||3010||10s|
|D2||BB Reverse Curl||5||20||3010||60s|
On the day of performing a double session on arms be sure to take a great post-workout selection of supplements to ensure your recovery is good enough for the evening session to be effective!
✓ BCAA 4:1:1 x 5 capsules
✓ 1 scoop of Whey Protein Isolate with water with 1 scoop of dextrose
✓ 2 scoops of Total Nutri Greens
Pre Workout supplements are also always used by my clients and I, my choice would be:
✓ L-Carnitine x 2 capsules
✓ 1 scoop of Myamino Energy
✓ Single shot of espresso (for extra caffeine if you’ve had a long day!)